C-PTSD: Let's Make Sense Of This Sh*t

Episoder

• CPTSD 101: Making Sense of Trauma and Healing 05.10.2024 34min

  In this episode, we break down the basics of Complex PTSD (CPTSD) — what it is, how it differs from PTSD, and why understanding your trauma is the first step toward real healing. Whether you're newly diagnosed or just starting to make sense of your experiences, this episode provides a clear, compassionate introduction to CPTSD and the path to recovery. What You'll Learn: • The key differences between PTSD and CPTSD • How childhood trauma shapes your nervous system • Why emotional flashbacks are a core symptom • The role of shame and self-criticism in CPTSD • Practical first steps for starting your healing journey Key Insights: • CPTSD often results from prolonged, repeated trauma • Healing involves reconnecting with your authentic self • Validation of your experiences is crucial for recovery • Small, consistent steps lead to lasting change • You are not broken — your brain adapted to survive Recommended Resources: • "Complex PTSD: From Surviving to Thriving" by Pete Walker • "The Body Keeps the Score" by Bessel van der Kolk • "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
• Discover Grounded: Body Scan Meditation for Immediate Calm 11.10.2024 4min

  In this episode, we break down the critical differences between CPTSD and PTSD, and why understanding them is a game-changer for your recovery. Many people struggle for years with symptoms that don't quite fit the standard PTSD framework, leaving them feeling stuck, misunderstood, or misdiagnosed. We clarify the distinct signs of Complex PTSD, including emotional flashbacks, toxic shame, and relational difficulties, and explain why standard PTSD treatments often fall short. You will learn practical, trauma-informed strategies to address the unique challenges of CPTSD, from inner child work to nervous system regulation. This episode offers hope and clarity for anyone navigating the messy, non-linear path of healing from prolonged trauma. What You'll Learn: • How to tell if your symptoms point to CPTSD versus PTSD • Why emotional flashbacks are different and how to handle them • The role of toxic shame in CPTSD and steps to release it • Simple nervous system tools to calm chronic hyperarousal • How to rebuild trust in yourself and others after relational trauma Key Insights • CPTSD stems from repeated, inescapable trauma, not a single event • Emotional flashbacks feel like being flooded with shame and helplessness • Healing requires addressing the inner critic, not just the trauma memory • Safe relationships are the most powerful agent of change for CPTSD • Your symptoms are survival adaptations, not character flaws Recommended Resources: • Pete Walker, Complex PTSD: From Surviving to Thriving • The Body Keeps the Score by Bessel van der Kolk • CPTSD Foundation (cptsd.org) for free educational resources • The Crappy Childhood Fairy YouTube channel for practical daily tools Coming Up Next Next episode, we explore the often-overlooked role of grief in CPTSD recovery and how allowing yourself to mourn can unlock deeper healing. 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
• CPTSD vs PTSD: What You Need to Know for Recovery 14.10.2024 53min

  In this episode, we break down the critical differences between CPTSD and PTSD, and why understanding them is a game-changer for your recovery. Many people struggle for years with symptoms that don't quite fit the standard PTSD framework, leaving them feeling stuck, misunderstood, or misdiagnosed. We clarify the distinct signs of Complex PTSD, including emotional flashbacks, toxic shame, and relational difficulties, and explain why standard PTSD treatments often fall short. You will learn practical, trauma-informed strategies to address the unique challenges of CPTSD, from inner child work to nervous system regulation. This episode offers hope and clarity for anyone navigating the messy, non-linear path of healing from prolonged trauma. What You'll Learn: • How to tell if your symptoms point to CPTSD versus PTSD • Why emotional flashbacks are different and how to handle them • The role of toxic shame in CPTSD and steps to release it • Simple nervous system tools to calm chronic hyperarousal • How to rebuild trust in yourself and others after relational trauma Key Insights • CPTSD stems from repeated, inescapable trauma, not a single event • Emotional flashbacks feel like being flooded with shame and helplessness • Healing requires addressing the inner critic, not just the trauma memory • Safe relationships are the most powerful agent of change for CPTSD • Your symptoms are survival adaptations, not character flaws Recommended Resources: • Pete Walker, Complex PTSD: From Surviving to Thriving • The Body Keeps the Score by Bessel van der Kolk • CPTSD Foundation (cptsd.org) for free educational resources • The Crappy Childhood Fairy YouTube channel for practical daily tools Coming Up Next Next episode, we explore the often-overlooked role of grief in CPTSD recovery and how allowing yourself to mourn can unlock deeper healing. 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
• Trauma Calm: Box Breathing When Hypervigilance Spikes 18.10.2024 4min

  In this episode, we explore how simple breathing exercises can become a powerful tool for managing the intense stress and hyperarousal that come with Complex PTSD. Many of us feel trapped in a cycle of fight-or-flight, but your breath is an anchor you can access anytime, anywhere. We break down practical techniques like box breathing, diaphragmatic breathing, and the 4-7-8 method, explaining how they directly calm your nervous system and shift your brain out of survival mode. Whether you're dealing with a sudden flashback or just a day that feels overwhelming, these strategies offer immediate relief without needing medication or therapy. Learn why slow, conscious breathing actually lowers cortisol, activates your vagus nerve, and helps rewire your stress response over time. This episode is designed for anyone who has tried everything and still feels stuck in anxiety—your breath might be the simplest, most effective reset button you've never fully used. What You'll Learn: • How to activate your parasympathetic nervous system in under 60 seconds • A simple breathing pattern that stops panic attacks in their tracks • Why exhaling longer than inhaling triggers instant relaxation • How to build a daily 5-minute practice that reduces overall stress • The one mistake most people make when trying to breathe for calm Key Insights • Your breath is the only automatic body function you can consciously control • Shallow chest breathing keeps your brain locked in threat detection mode • The vagus nerve responds directly to the rhythm of your inhales and exhales • Even one minute of slow breathing can lower your heart rate significantly • Consistency matters more than duration for rewiring your stress response Recommended Resources: • The Wim Hof Method by Wim Hof – guided breathing techniques for resilience • Breath: The New Science of a Lost Art by James Nestor – science of nasal breathing • Calm App – free guided breathing exercises and timed sessions • Anxiety Canada’s “Box Breathing” PDF – free downloadable practice sheet • The Body Keeps the Score by Bessel van der Kolk – trauma and nervous system connection Coming Up Next Next episode, we dive into the science of sleep and CPTSD—discover three simple nighttime rituals that can help you fall asleep faster and wake up feeling restored, even after years of insomnia. 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
• How Trauma Changes Your Brain and How to Heal 21.10.2024 36min

  In this episode, we break down exactly how trauma physically rewires your brain's stress response, memory processing, and emotional regulation centers. You will learn why common coping mechanisms like dissociation, hypervigilance, and emotional flashbacks are actually your brain's survival adaptations, not personal failures. We explain the science behind neuroplasticity and how targeted practices can gradually rebuild neural pathways for safety, connection, and calm. Whether you are newly diagnosed with CPTSD or have been on a healing journey for years, this episode gives you a clear, compassionate roadmap for understanding and retraining your brain. What You'll Learn: - How trauma shrinks the hippocampus and over-activates the amygdala. - Why your brain's alarm system gets stuck in high alert. - Simple daily practices to strengthen the prefrontal cortex. - How to rewire shame-based neural loops with self-compassion. - The role of sleep, nutrition, and movement in brain healing. Key Insights: - Your brain is not broken—it adapted to survive an unsafe world. - Healing is not about forgetting trauma, but integrating it. - The vagus nerve is a key pathway to reset your nervous system. - Small, consistent actions create lasting neuroplastic change. - Safety in relationships literally grows new brain tissue. Recommended Resources: - "The Body Keeps the Score" by Bessel van der Kolk – foundational book on trauma and the brain. - "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher – practical workbook for structural dissociation. - "The Brain That Changes Itself" by Norman Doidge – explores neuroplasticity in accessible language. - CPTSD Foundation (cptsd.org) – free webinars and resources on trauma recovery. - "Polyvagal Theory in Therapy" by Deb Dana – exercises for nervous system regulation. Coming Up Next Next episode, we explore how to rebuild healthy relationships after CPTSD, including practical steps to set boundaries, trust your gut, and find safe connection without losing yourself. 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
• Create Your Safe Space: How to Build Emotional and Physical Safety 25.10.2024 7min

  In this episode, we dive deep into what it really means to create safe spaces—both emotionally and physically—for those navigating complex trauma. For CPTSD survivors, safety isn't just a concept; it's a survival necessity that often feels elusive. We explore practical steps to establish internal and external safety, from setting boundaries to regulating your nervous system, so you can finally breathe and heal. What You'll Learn: • How to identify what emotional safety feels like in your body • Practical strategies for creating physical safety in your environment • The role of boundaries in building trust and security • How to communicate your safety needs to others • Ways to recognize and repair safety violations Key Insights: • Safety is a felt sense, not just a logical decision • Your nervous system needs consistent cues of safety to calm down • Safe spaces can be created internally through self-compassion and grounding • Physical safety often requires modifying your environment and routines • Emotional safety deepens when you honor your authentic responses Recommended Resources: • "The Body Keeps the Score" by Bessel van der Kolk • "Complex PTSD: From Surviving to Thriving" by Pete Walker • "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
• Trigger Warnings: What Are They and How to Handle Them 28.10.2024 37min

  In this episode, we tackle the often misunderstood and debated topic of trigger warnings for those living with Complex PTSD. What exactly are they, and how can you use them without falling into the trap of chronic avoidance? We explore the neuroscience behind why certain content sets off your nervous system and offer a balanced perspective on when a warning helps versus when it holds you back. You will learn practical strategies to assess your own window of tolerance, set boundaries that empower rather than isolate, and communicate with others about what you need. Whether you are new to the concept or have struggled with feeling controlled by triggers, this conversation provides a compassionate, evidence-based roadmap to navigate triggering content in daily life, online spaces, and relationships. We also address the common fear that using trigger warnings means you are broken or weak, and reframe it as a tool for informed self-care. What You'll Learn: • How to identify your unique trigger patterns without judgment. • The difference between safety-seeking and avoidance in CPTSD recovery. • Practical steps to prepare your nervous system before engaging content. • Ways to ask for trigger warnings from others effectively. • How to gradually expand your comfort zone with self-compassion. Key Insights: • Trigger warnings can reinforce fear if used as permanent shields. • Your brain's alarm system is trying to protect you, not punish you. • Small, controlled exposure teaches the nervous system it is safe. • Community validation reduces the intensity of trigger responses. • Self-compassion is the core skill that makes trigger management work. Recommended Resources: • The Body Keeps the Score by Bessel van der Kolk – foundational trauma book explaining how triggers live in the body. • Complex PTSD: From Surviving to Thriving by Pete Walker – practical guide on flashbacks and trigger management. • Trauma and Recovery by Judith Herman – classic text on the stages of trauma healing and safety. • The Dialectical Behavior Therapy Skills Workbook by McKay, Wood, and Brantley – exercises for distress tolerance and emotional regulation. • CPTSD Foundation website (cptsdfoundation.org) – free articles, support groups, and educational resources on triggers. Coming Up Next Next episode, we explore the inner critic – that relentless voice of shame and self-blame. Learn how to identify its origins in childhood trauma and transform it into a compassionate inner ally that supports your healing. 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
• How the 5-4-3-2-1 Grounding Technique Helps You Stay Present with CPTSD 13.11.2024 7min

  In this episode, we dive into the 5-4-3-2-1 grounding technique—a powerful, five-sense tool to pull you out of flashbacks and into the present moment. If you live with CPTSD, you know how easily dissociation or panic can hijack your day. We break down exactly how to use each step to calm your nervous system and reclaim control, even in the middle of chaos. What You'll Learn: • How to activate the 5-4-3-2-1 technique in under 60 seconds • Why grounding works on a neurological level for trauma survivors • The difference between sensory grounding and emotional regulation • Common mistakes that sabotage grounding (and how to avoid them) • How to adapt the technique for public or high-stress situations Key Insights: • Grounding interrupts the freeze response by engaging the prefrontal cortex • The technique works best when practiced daily, not just in crisis • Each sense (sight, touch, hearing, smell, taste) targets a different trauma trigger • Pairing grounding with slow breathing amplifies its calming effect • Over time, grounding rewires neural pathways for greater present-moment awareness Recommended Resources: • "The Body Keeps the Score" by Bessel van der Kolk • "Complex PTSD: From Surviving to Thriving" by Pete Walker • PTSD Coach app (free, from the U.S. Department of Veterans Affairs) 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
• Social Anxiety and CPTSD: Navigating Relationships 16.11.2024 44min

  In this episode, we dive into the tangled web of social anxiety and CPTSD, exploring how past trauma rewires your brain to expect danger in relationships—and how to start rebuilding trust. If you've ever felt paralyzed by fear of judgment or abandoned by your own nervous system, this conversation offers a roadmap to safer connections and genuine intimacy. What You'll Learn: • How CPTSD amplifies social anxiety in relationships • The freeze response and its impact on connection • Practical steps to reduce hypervigilance around others • How to set boundaries without triggering shame • Why self-compassion is the foundation of trust Key Insights: • Social anxiety often masks a deep fear of betrayal • The nervous system learns safety through small, repeated experiences • Avoidance reinforces the belief that relationships are dangerous • Healing requires grieving lost connections from childhood • True intimacy becomes possible when we stop people-pleasing Recommended Resources: • "The Body Keeps the Score" by Bessel van der Kolk • "Complex PTSD: From Surviving to Thriving" by Pete Walker • "Adult Children of Emotionally Immature Parents" by Lindsay Gibson 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
• The Healing Power of Music: A Grounding Playlist 18.11.2024 9min

  In this episode, we explore how music can become a powerful tool for grounding and emotional regulation when living with Complex PTSD. You will discover how specific songs, rhythms, and frequencies can activate your parasympathetic nervous system, helping you move from hyperarousal or dissociation into a state of safety and presence. We break down the science behind music’s effect on trauma memory, share a curated grounding playlist designed for CPTSD recovery, and offer practical tips for using sound to anchor yourself during flashbacks, panic, or overwhelming numbness. Whether you are new to music therapy or looking to deepen your practice, this episode provides a gentle, evidence-based approach to reclaiming your body and mind through the healing power of sound. What You'll Learn: • How to build a personal grounding playlist for CPTSD episodes. • The science of music’s effect on the vagus nerve and trauma. • Simple listening techniques to interrupt dissociation or hyperarousal. • Why certain frequencies and rhythms calm the nervous system. • A step-by-step method to use music as a portable grounding tool. Key Insights: • Music bypasses the thinking brain and speaks directly to the body. • Slow tempo (60–80 BPM) mirrors a resting heart rate for safety. • Familiar songs can anchor you when your sense of self feels lost. • Intentional listening rewires neural pathways linked to threat detection. • Your unique playlist is a customized, always-available resource. Recommended Resources: • The Body Keeps the Score by Bessel van der Kolk – foundational trauma research. • Music and the Brain course on Coursera by Aniruddh Patel – neuroscience of music. • "Grounding Through Sound" worksheet from the CPTSD Foundation website. • Spotify playlist "CPTSD Grounding" curated by trauma-informed therapists. Coming Up Next Next episode, we dive into the role of breathwork in regulating your nervous system, with three simple patterns you can use anywhere to calm a triggered state. 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
• Reclaiming Your Identity After Trauma: A Practical Step-by-Step 19.11.2024 42min

  In this episode, we break down how to reclaim your identity after trauma with a clear, actionable step-by-step guide. Discover how to separate your authentic self from trauma responses, rebuild self-trust, and create a new narrative that honors your resilience. What You'll Learn: • Identify core beliefs shaped by trauma • Practice self-compassion to counter shame • Reconnect with your values and passions • Set boundaries that protect your new identity • Create a daily routine for grounding and growth Key Insights: • Trauma can fragment your sense of self • Healing requires both inner work and external support • Small, consistent steps rebuild identity over time • Your true identity is not defined by your trauma • Community and validation accelerate recovery Recommended Resources: • "The Body Keeps the Score" by Bessel van der Kolk • "Complex PTSD: From Surviving to Thriving" by Pete Walker • "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
• How Guided Visualization Creates a Calm Safe Space for CPTSD 20.11.2024 9min

  In this episode, we walk you through a guided visualization designed to create an instant sense of calm by building a safe space within your mind. This technique is especially powerful for those with CPTSD who struggle with hypervigilance and need a reliable tool for grounding. You'll learn how to engage your senses to construct a personalized sanctuary that you can access anytime, anywhere. What You'll Learn: • How to quickly shift from panic to peace using visualization • Steps to design a safe space tailored to your needs • Techniques to engage all five senses for deeper grounding • Ways to use this exercise during flashbacks or anxiety spikes • How to make this practice a daily habit for long-term calm Key Insights: • Your brain's neuroplasticity allows you to create new safe associations • Visualization activates the same neural pathways as real experience • A personalized safe space can become a powerful anchor in therapy • Combining breathwork with imagery enhances the calming effect • Consistency in practice strengthens the safety response over time Recommended Resources: • "The Body Keeps the Score" by Bessel van der Kolk • "Complex PTSD: From Surviving to Thriving" by Pete Walker • "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
• How to Manage Holiday Stress and CPTSD Triggers This Season 22.11.2024 1t 17min

  In this episode, we tackle the intense stress and emotional triggers that come with holiday season when you live with CPTSD. Discover practical strategies to set boundaries, manage flashbacks, and create new traditions that honor your healing journey without the guilt. What You'll Learn: • How to identify and prepare for common holiday triggers • Effective boundary-setting techniques with family • Grounding exercises for high-stress moments • How to create a self-care plan for gatherings • Ways to handle grief and unmet expectations Key Insights: • The holidays amplify the inner critic and feelings of inadequacy • Family gatherings can reawaken childhood trauma responses • Permission to say no is a radical act of self-protection • Planning ahead reduces the fight-or-flight activation • Small rituals can replace toxic traditions with healing Recommended Resources: • "Complex PTSD: From Surviving to Thriving" by Pete Walker • The website "Out of the Storm" for CPTSD resources • EMDR therapy for processing holiday-related memories 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
• Progressive Muscle Relaxation: The Ultimate Grounding 29.11.2024 10min

  In this episode, we dive into Progressive Muscle Relaxation (PMR) as a powerful, science-backed grounding tool for CPTSD survivors. Learn how systematically tensing and releasing muscle groups can reset your nervous system, reduce hyperarousal, and bring you back to the present moment—even during intense flashbacks or dissociation. This isn't just relaxation; it's a practical, portable skill for reclaiming safety in your body. What You'll Learn: • The step-by-step PMR technique for trauma survivors • How PMR interrupts the freeze and fight-or-flight response • Why progressive relaxation rewires your brain's threat detection • Tips for adapting PMR when you feel triggered or numb • How to combine PMR with breathwork for deeper grounding Key Insights: • PMR directly targets somatic hyperarousal common in CPTSD • Regular practice builds interoceptive awareness and body trust • The tension-release cycle teaches your body it can let go safely • PMR can be done discreetly anywhere—even in public or at work • Combining PMR with visualization enhances its calming effects Recommended Resources: • "The Body Keeps the Score" by Bessel van der Kolk • "Complex PTSD: From Surviving to Thriving" by Pete Walker • Guided PMR audio tracks from the Insight Timer app 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
• Why Self-Compassion Matters When You Are Healing from CPTSD 30.11.2024 41min

  In this episode, we explore why self-compassion isn't just a feel-good concept but a critical tool for healing Complex PTSD. Discover how treating yourself with kindness can break the cycle of shame and self-criticism that keeps trauma locked in. What You'll Learn: • Why self-compassion is essential for CPTSD recovery • How to silence your inner critic with understanding • Practical exercises to build self-compassion daily • The link between self-compassion and nervous system regulation • How to overcome resistance to being kind to yourself Key Insights: • Self-compassion reduces the hypervigilance and shame common in CPTSD • It activates the brain's caregiving system, countering threat responses • Trauma survivors often confuse self-compassion with self-indulgence • Consistent practice rewires neural pathways for emotional safety • Self-compassion creates a foundation for secure attachment to self Recommended Resources: • "The Mindful Self-Compassion Workbook" by Kristin Neff and Christopher Germer • "Complex PTSD: From Surviving to Thriving" by Pete Walker • "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
• How to Set Holiday Boundaries That Protect Your Peace with CPTSD 01.12.2024 14min

  In this episode, we tackle the minefield of holiday family gatherings for those with CPTSD. Discover how to set firm, loving boundaries to protect your peace, manage triggers, and actually enjoy the season—without guilt or resentment. What You'll Learn: • Why boundaries are essential for CPTSD recovery during holidays • How to identify your personal limits with family and friends • Techniques for communicating boundaries assertively and calmly • Strategies to handle guilt trips and manipulation attempts • Practical ways to create a safety plan for high-stress events Key Insights: • The holiday season amplifies trauma responses due to family dynamics • Boundaries are an act of self-compassion, not selfishness • You can choose to leave or limit time without explanation • Your nervous system's safety comes before social obligations • Small, consistent boundaries build resilience over time Recommended Resources: • "The Body Keeps the Score" by Bessel van der Kolk • "Complex PTSD: From Surviving to Thriving" by Pete Walker • "Adult Children of Emotionally Immature Parents" by Lindsay Gibson 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
• Reframing Negative Thoughts: A Cognitive Therapy Guide 02.12.2024 59min

  In this episode, we explore the transformative skill of reframing negative thoughts, a cornerstone of cognitive therapy tailored specifically for complex trauma survivors. You will learn how your inner critic and shame-driven beliefs are not permanent truths but learned patterns that can be gently reshaped. We break down common cognitive distortions like all-or-nothing thinking, catastrophizing, and emotional reasoning, then guide you through practical steps to replace them with balanced, compassionate perspectives. This episode offers a clear, non-judgmental framework for catching automatic negative thoughts, questioning their validity, and building a kinder inner dialogue. Whether you struggle with constant self-doubt, guilt, or hopelessness, this guide provides the tools to gradually rewire your brain and reclaim a sense of safety and self-worth. You will leave with a repeatable process you can use daily to reduce emotional reactivity and increase resilience. What You'll Learn: • Identify the specific cognitive distortions that fuel CPTSD symptoms • Challenge your inner critic with evidence and self-compassion • Replace shame-based thoughts with realistic, balanced alternatives • Build a simple daily reframing practice for lasting change • Reduce emotional reactivity by shifting your thought patterns Key Insights • Negative thoughts are conditioned responses, not objective facts • Reframing is not toxic positivity but realistic, compassionate truth • The brain can rewire through consistent, small thought shifts • Shame often hides beneath automatic negative beliefs • Changing your language changes your emotional experience Recommended Resources: • The Body Keeps the Score by Bessel van der Kolk – essential trauma research and healing pathways • CPTSD: From Surviving to Thriving by Pete Walker – practical guide for complex trauma recovery • Feeling Good by David D. Burns – classic CBT workbook for mood improvement • Mind Over Mood by Dennis Greenberger and Christine Padesky – evidence-based cognitive therapy exercises • The Happiness Trap by Russ Harris – ACT-based approach to defusing from negative thoughts Coming Up Next Next episode, we tackle the challenge of setting healthy boundaries with family members who trigger your trauma responses. You will learn practical scripts and emotional tools to protect your peace without guilt. 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
• How to Set Gentle Healing Goals for CPTSD Recovery This Year 28.12.2024 13min

  In this episode, we explore how to set meaningful healing goals for the new year that go beyond typical resolutions. If you're navigating CPTSD, this guide will help you create a trauma-informed roadmap to recovery and self-compassion. What You'll Learn: • How to distinguish between healing goals and performance-based resolutions • The importance of pacing and self-compassion when setting recovery milestones • Strategies to align your goals with your nervous system's capacity • How to use the new year as a fresh start without pressure • Practical ways to track progress without triggering shame Key Insights: • Healing goals must be flexible and adaptable to your current state • Overambitious goals can retraumatize; start with small, safe steps • The new year can be a symbolic anchor for intention-setting • Community support and accountability enhance goal follow-through • Self-forgiveness is a critical component of any healing goal Recommended Resources: • "Complex PTSD: From Surviving to Thriving" by Pete Walker • "The Body Keeps the Score" by Bessel van der Kolk 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
• How Mindful Eating Supports Healing and Calm When You Have CPTSD 29.12.2024 1t 50min

  In this episode, we explore how mindful eating can become a powerful tool for healing complex trauma and calming a dysregulated nervous system. Learn to transform your relationship with food from a source of stress into a practice of self-compassion and presence, directly addressing the survival patterns that often accompany CPTSD. What You'll Learn: • How trauma affects your eating habits and body awareness • Simple mindful eating techniques to ground yourself in the present • Ways to break the cycle of emotional eating and shame • How to use meals as a practice for nervous system regulation • Steps to build a kinder, more intuitive relationship with food Key Insights: • Mindful eating interrupts the fight-or-flight response during meals • Slowing down helps you reconnect with hunger and fullness cues • Trauma survivors often use food to numb or control—mindfulness offers an alternative • The practice can reduce hypervigilance around eating in social settings • Healing your relationship with food supports overall trauma recovery Recommended Resources: • "The Body Keeps the Score" by Bessel van der Kolk • "Complex PTSD: From Surviving to Thriving" by Pete Walker 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...
• How to Stay Grounded During Flashbacks and Dissociation with CPTSD 03.01.2025 44min

  In this episode, we dive deep into the terrifying experience of flashbacks and dissociation—and more importantly, how to pull yourself back into the present moment when your brain is screaming that the past is happening now. If you’ve ever felt lost in a memory or disconnected from your own body, this episode offers practical, trauma-informed grounding strategies to help you regain control and feel safe again. What You'll Learn: • The difference between emotional flashbacks and classic PTSD flashbacks • Why dissociation happens and how it protects your brain • Five sensory grounding techniques you can use anywhere • How to identify your personal flashback triggers • A simple breathing exercise to break dissociative episodes Key Insights: • Flashbacks are not memories—they are the brain reliving a threat • Dissociation often starts as a survival skill, not a disorder • Grounding works by activating the prefrontal cortex over the amygdala • Repeating grounding practices rewires neural pathways over time • Self-compassion is essential: shame prolongs dissociative states Recommended Resources: • "The Body Keeps the Score" by Bessel van der Kolk • "Complex PTSD: From Surviving to Thriving" by Pete Walker • "Healing the Fragmented Selves of Trauma Survivors" by Janina Fisher 📩 Have questions or want to share your experience? Reach out at cptsd@senseofthisshit.com. 💛 Join Our Supporters Club 💛 Help keep these vital conversations alive—Click Here: https://www.spreaker.com/podca...